Online Fitness Unit Plan: 11/12th Grade Monson High School Monson, Massachusetts

Online Fitness Unit
Plan
11/12th grade
Monson High School
Monson, Massachusetts
Peter King
Unit Objectives:
Unit Outcomes/State & National Standards/Content/Assessment Template
Psychomotor, Affective and Cognitive Domains
Grade/Experience Level 4
UNIT Objectives (By Reference Content to be Taught Assessment
the end of the unit, MA CF &
students will be able NASPE
to) Standards
by #
Cognitive: NASPE: DAY 1:

S3.H1.L1 Intro to physical health Elements of
Describe the elements S3.H9.L2 DAY 2: physical health
of physical health and S3.H12.L1 Component of physical fitness Sheet
the benefits of overall DAY 3:
physical health. MACF: FITT principle Components of
2.19 DAY 4: physical fitness
Describe the 2.21 Functions of chest muscles assessment
components of 2.22 Cardiovascular Endurance
physical fitness and Workout FITT Principle
how to train for them. DAYS 5: assessment
Functions of back muscles
Understand the Muscle Function
functions of certain Day 6: Assessments
muscle groups and Functions of arm muscles
apply these functions Day 7: Writing a smart
to real world Functions of shoulder muscles goal
scenarios. Day 8:
Functions of abdominal muscles Designing
Design a week-long Day 9: Workouts
workout program Functions of leg muscles
using the FITT Day 10: Designing a
principle to train the Goal writing Program
components of Day 11:
physical. Designing a workout
Day 12:
Designing a program
Psychomotor: NASPE: DAY 1: Form Checklist

S1.H3.L1 Muscular strength/endurance
Demonstrate all of the workout Exercise Logs
exercises learned in DAY 2:
the fitness plan with MACF: Cardiovascular endurance
proper form, 2.20 workout
successfully DAY 3:
completing each Muscular strength/endurance
element of the form workout
checklist for muscular DAY 4:
strength/endurance Cardiovascular Endurance
workouts. Workout
DAYS 5:
Perform a variety of Muscular strength/endurance
exercises to improve workout
cardiovascular Day 6:
endurance. Active Recovery
Day 7:
Active Recovery
Day 8:
Muscular strength/endurance
workout
Day 9:
Cardiovascular Endurance
Workout
Day 10:
workout
Day 11:
Cardiovascular Endurance
Workout
Day 12:
workout
Affective: NASPE: DAYS 1-12:

S4.H5.L1 Safely performing physical
Safely perform a exercises Form Checklists
variety of physical
exercises. MACF:
2.26
Day 1
Objectives:SWBAT...
C: Describe the different elements of physical health and their benefits.(S3.H1.L1, MACF 2.21)
P: Demonstrate proper form on selected exercises by successfully completing every element of
the Day 1 form checklist when self-observing or being observed by a peer. (S1.H1.L1, MACF
2.20)
A: Uses proper form to ensure personal safety throughout physical exercise. (S4.H5.L1, MACF
2.26)
Content: Introduction to Physical Health and Benefits
● Video overview of this fitness program
● Physical Health refers to the state of your physical body and how well it’s working.
● Components of physical health:
○ Active Lifestyle - You want to be active throughout the day, not only when
working out. This could include walking around your neighborhood, doing chores
around the house, etc.
○ Healthy Diet - eating and drinking a balanced diet is essential to properly fuel
your body. You want to make sure you are eating everything in moderation. You
should be eating from every food group, but not consuming too many of your
calories from one individual food group. Make sure to eat from all five food
groups: fruits, vegetables, grains, protein and dairy each day. You also want to
make sure you are following the recommended daily allowances for calories and
nutrient intake.
○ Hygiene and Disease Prevention - Keeping your body clean & free of disease by
doing things like brushing your teeth, sleeping 8+ hours, drinking lots of water, &
seeking medical care when necessary.
○ Physical Fitness -is when you intentionally strengthen your physical body by
working out. This includes strength, flexibility, and endurance activities.
● Benefits of trying to follow and improve all of these components:
○ Improved productivity
○ Lower stress
○ Stay healthy
○ Boost energy level
○ Helps control weight
○ Improves mental health
● https://www.youtube.com/watch?v=AEPnYII8uSI
Day 1 Workout: Muscular Strength/Endurance
Directions: To complete one round, do the prescribed number of reps of
each of the exercises in the first group. Rest 1 minute. Repeat for a total of
four rounds. Now, move on to the next group of exercises, which you will
complete three rounds of.
Exercise Reps Proper Form
Pushups 5 Pushup
Knee Pushup
Crunches 10 Crunches
Bodyweight Squats 15 Bodyweight
Squats
Modification
Repeat for 4 Rounds
Superman Extensions 10 Superman

Flutter Kicks 16 Flutter Kicks
Repeat for 3 Rounds
Assessment: Form Checklist, Day 1 cognitive assessment-Elements of

physical health
Day 2
Objectives:SWBAT...
C: Define each component of fitness and provide examples of exercises that will develop these
areas on the Day 2 assessment. (S3.H1.L1, MACF 2.21)
P: Perform one of the listed cardio exercises and burn at least 100 calories. (S1.H3.L1)
Content: 5 components of fitness
2.26)
1. Why know the components of fitness?
○ These five components are vitally important to health and wellness. They
can also impact your ability to do daily tasks, such as doing chores or
taking care of a loved one. Your exercise training programs should be
designed with the intent of improving each of the five components of
fitness. This will help ensure optimal health and performance, while helping
to prevent chronic disease.
2. Body Composition: Body Composition relates to the ratio between the amount of
lean tissue (bone, muscle, organs) and body fat that a person carries on his or her
body. High percentages of body fat have been linked to metabolic disease, low
energy, and compromised emotional health.
3. Cardiorespiratory Fitness: Cardiorespiratory is defined as the health and function
of the heart, lungs, and circulatory system. CF is the ability of the body to sustain
prolonged activity. Traditional activity such as running, walking, biking, swimming
or functional activity sustained over a duration of time will enhance CF.
4. Muscular Strength: Is characterized by the maximal force muscle(s) can generate
without a time limit of a specified movement.
5. Muscular Endurance: The ability to perform repeated muscular effort and prolong
fatigue into a specified task or activity.
6. Flexibility: Defined as the range of motion around specific joints. Flexibility
depends on many variables: age, gender, body composition, behavioral habits are
just a few. Inadequate flexibility can lead to loss of power and potential injury.
Reps and Sets

● Repetition (Rep)- One complete motion of an exercise
● Set- A group of consecutive repetitions of an exercise
Day 2 Workout-Cardiovascular Endurance
Directions: Choose one of the three exercises listed and perform it for, at
least, the amount of time listed.
Exercise Duration
Moderate Jog 15 minutes
Bicycle Ride- Moderate Pace 20 minutes
Jumping Rope 10 minutes
Assessment: Day 2 Cognitive Assessment- Components

of fitness, Cardio Log
Day 3
Objectives:SWBAT...
C: Describe the FITT Principle and how it relates to the components of physical fitness on the
Day 3 cognitive assessment. (S3.H1.L1, MACF 2.21)
2.20
2.26)
● FITT Principle - The FITT Principle is simply a recommendation or prescription of
each of the components of fitness
● F - Frequency - How often an individual performs a type of exercise.
● I - Intensity - The difficulty level an individual should perform each type of
exercise.
● T - Type - The types of exercises connected to each component of fitness.
● T - Time - How much time an individual should spend performing each type of
exercise.
● Example for a young adult:
○ Frequency—Do some type of physical activity every day.
○ Intensity—Choose an activity that is at least moderate in intensity. Try to
add a few more vigorous activities over the week. Vigorous activity is
activity that makes you sweat and breathe heavily.
○ Time (duration)—Plan on a total time of at least 60 minutes of activity each
day. This can be done all at once or added together over several shorter
10- to 15-minute blocks of activity. Breaking it up into smaller blocks of time
is a great way to start a new program or fit activity into a busy schedule.
○ Type—The type of activity can include a variety of team sports, individual
sports, recreational activities, family activities, active hobbies, and walking
or bicycling for fun and transportation. Several times every week do weight-
bearing activities that promote muscle strength, flexibility, and bone health.
The most important things are to find some physical activities you are
interested in and be consistent with them.
Component F - Frequency I - Intensity T - Time T- Type
Cardio 3-5 days a Mid to high 30+ minutes Run, cycle,

week swim
Flexibility 5+ days a week low 5-30 minutes Yoga, pilates
Muscular 2-3 days a Mid to high 30+ minutes Any exercise

Endurance week that repeatedly
uses a muscle
group
Muscular 2-3 days a Mid to high 30+ minutes Resistance

strength week training, body
weight
exercises,
circuit training
Day 3 Workout: Muscular Strength/Endurance
Directions: To complete one round, do the prescribed number of reps of
each of the exercises. Rest 1 minute. Repeat for a total of three rounds.

Glute Bridges 10 Glute Bridges
Hand Walkouts 10 Hand Walkouts
Reverse Lunges 10 Reverse Lunges
Plank to Pushup 10 Plank to Pushup
Extension
Pushup 1st Round- 10 Pushup
Variations- 2nd Round-5 Variations
Round 3rd Round- 3
1.Standard
2.Wide Grip
3.Diamond
Straight Leg 8 Each Leg Straight Leg
Lowering Lowering
Burpees 10 Burpees
Modification
Assessment: Form checklist, Day 3 cognitive assessment-FITT principle
Day 4
Objectives:SWBAT...
C: Identify a sport movement that requires the use of chest muscles and explain the role that the
chest muscles play in this movement on the Day 4 cognitive assessment. (S3.H9.L2, MACF
2.19)
P: Perform one of the listed cardio exercises and burn at least 125 calories. (S1.H3.L1, MACF
2.20)
2.26)
Major Muscle Groups
Chest
○ Pectorals- Divided into two parts, the pectoralis
major and the pectoralis minor. They provide
support when you hold an object in front of your
body. They are also activated when you perform
adduction of the arm (bring the arm closer to the
midline of your body or across the midline).

Exercise Duration
HIIT Sprints- 30 second sprint, 30 10 minutes
second jog, repeat
Walk 35 minutes
Assessment: Day 4 Cognitive Assessment- Chest Muscles, Cardio Log
Day 5
Objectives:SWBAT...
C: Identify a sport movement that requires the use of back muscles and explain the role that the
back muscles play in this movement on the Day 5 cognitive assessment. (S3.H9.L2, MACF
2.19)
2.20)
2.26)
Back
○ Latissimus Dorsi- Help to extend, rotate, and
adduct the arm. Pull the arms down towards the
hips. Pull body weight up. Used extensively in
activities such as pull-ups, rock climbing, and
swimming.
○ Trapezius- Used to tilt and turn the neck and
head. Used to shrug shoulders, lift arms
overhead, and pull the shoulder back.
Day 5 Workout- Muscular Strength/Endurance

Directions: Complete the exercise for the required amount of reps/time.
Follow immediately with the next exercise. Once you have completed all
exercises in the circuit, rest 30 seconds. Repeat. Complete three full
rounds.
Bodyweight Squats 20 Bodyweight Squats
Modification
Pushups 10 Pushup
Knee Pushup
Walking Lunges 16 Total Walking Lunges
Weighted Rows 10 Weighted Rows
Weighted Curls 10 Each Arm Weighted Curls
Plank 15 Seconds Plank
Assessment: Form checklist, Day 5 cognitive assessment- Back Muscles
Day 6
Objectives:SWBAT...
C: Identify a sport movement that requires the use of arm muscles and explain the role that the
arm muscles play in this movement on the Day 6 cognitive assessment.(S3.H9.L2, MACF 2.19)
P: Demonstrate active recovery by performing some light physical activity for at least thirty
minutes.(S1.H3.L1, MACF 2.20)
2.26)
Arms
○ Biceps- Front of the upper arm. Used to bend or

flex the elbow joint.
○ Triceps- Back of the upper arm. Used to
straighten or extend the arm at the elbow.
Day 6 Workout- Rest day/Active Recovery
Active Recovery- Do at least 30 minutes of very light physical activity.
Assessment: Day 6 cognitive assessment- Arm Muscles
Day 7
Objectives:SWBAT...
C:Identify a sport movement that requires the use of shoulder muscles and explain the role that
the shoulder muscles play in this movement on the Day 7 cognitive assessment.(S3.H9.L2,
MACF 2.19)
P: Demonstrate active recovery by performing some light physical activity for at least thirty
minutes.(S1.H3.L1, MACF 2.20)
2.26)
Shoulder
○ Anterior Deltoid- Internally rotates the shoulder.

Raises arm up in front of the body.
○ Medial Deltoid- Raises the arm out to the side
(abduction).
○ Posterior deltoid- Raises the arm behind the
body.
Day 7 Workout- Rest day/Active Recovery
Active Recovery- Do at least 30 minutes of very light physical activity.
Assessment: Day 7 cognitive assessment- Shoulder Muscles

Day 8
Objectives:SWBAT...
C:Identify a sport movement that requires the use of abdominal muscles and explain the role
that the abdominal muscles play in this movement on the Day 8 cognitive assessment.
(S3.H9.L2, MACF 2.19)
2.20)
2.26)
Abdominal Muscles
○ Rectus Abdominis- “Six-Pack Muscle”. Stabilizes

the trunk. Flexes the spinal column, narrowing
the space between the pelvis and the ribcage,
such as during a crunch.
○ Obliques- Primarily used to rotate the trunk and
for sideways bending.

Directions: To complete one round, do the prescribed number of reps/time
of each of the exercises in the first group. Rest 1 minute. Repeat for a total
of three rounds. Now, move on to the next group of exercises, which you
will complete three more rounds of.
Burpees 20 Seconds Burpees

Modification
Bodyweight Squats 20 Seconds Bodyweight Squats

Modification
Burpees 20 Seconds Burpees

Modification
Iso Squat Hold 20 Seconds Iso Squat Hold

Black Widow Knee Slides 20 Seconds Black Widow Knee Slides
Repeat for 3 rounds
Bird-Dogs 6 Each Side Bird-Dogs
Superman Extensions 6 Superman
Repeat for 3 rounds
Assessment: Form checklist, Day 8 cognitive assessment- Ab Muscles
Day 9
Objectives:SWBAT...
C:Identify a sport movement that requires the use of abdominal muscles and explain the role
that the abdominal muscles play in this movement on the Day 9 cognitive assessment.
(S3.H9.L2, MACF 2.19)
P: Perform one of the listed cardio exercises and burn at least 150 calories. (S1.H3.L1)
2.26)
Legs and Buttocks
○ Hamstrings- Back of the upper thigh. Bend the
legs at the knee.
○ Quadriceps- Front of the thigh. Extend the knee.
○ Gastrocnemius- Calf muscles. Used when you lift
your heel up, such as when running, walking, or
jumping.
○ Glutes- Group of muscles in the buttocks.
Responsible for extending the leg at the hip,
abduction of the leg and rotation of the leg.
Exercise Duration
Hike 30 minutes
Jog 20 minutes
Jumping Jacks 15 minutes
Assessment: Cardio log, Day 9 cognitive assessment- Leg Muscles

Day 10
Objectives:SWBAT...
C: Create a SMART fitness goal centered around one or more of the components of physical
fitness that will help benefit overall physical health. (S3.H12.L1, MACF 2.21)
P: Complete the day 10 workout in under 7 minutes, while still maintaining proper form.
(S1.H3.L1, MACF 2.20)
2.26)
● Goal setting - is the process of deciding what you want to accomplish
and devising a plan to achieve the result you desire. Goal setting can be
useful for everyone and in every field.
● Why set goals?
○ Goals can fill your life with purpose and direction. It is a
way to allow us to focus our minds and energy and be as
efficient and productive as we can be.
○ Goals can:
■ Give You Direction
■ Goals Give You a Way to Track Progress
■ Goals Keep You Accountable
■ Goals can Motivate
■ Goals can help You Get Over Mental Blocks
■ Goals Help You Work Out What You Really Want to work out
● Fitness goals should be related to a specific component of physical fitness:

Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Flexibility,
Body Composition.
● How to set goals: S.M.A.R.T. goals
○ Specific: Rather than, "I want to increase my fitness this year," try, "I
want to increase my cardiovascular endurance by decreasing my mile
time from 10 minutes to 9 minutes."
○ Measurable: "Increasing the amount of pushups" or "reducing your
mile time" are measurable goals; "working harder" or "increasing my
fitness" are vague and difficult to measure. Putting measurable goals in
writing helps to keep you focused and see how much progress you've
made at the end of the defined time period.
○ Attainable: A goal should be challenging but achievable.
○ Relevant: Goals should be aligned with your long-term plans. If you are
trying to increase your cardiovascular endurance then the goal should
be focused towards that.
○ Time-bound: Without a specific time frame for your goals, they can't be
properly measured. A goal should contain a time limit (e.g., "by the end
of the year, I want to increase the amount of pushups I can do in one
set by 20 repetitions").
○ Example: "I want to increase my cardiovascular endurance by
decreasing my mile time from 10 minutes to 9 minutes within 4
months."
Directions: Complete the list of exercises as fast as you can, while still
using proper form. Record how fast you can complete the exercises. Rest 5
minutes. Try again.
Pushups 25 Pushup
Knee Pushup
Bird-Dogs 15 Each Side Bird-Dogs
BW Squats 35 Bodyweight Squats
Modification
Burpees 20 Burpees
Modification
Assessment: Day 10 Exercise Log, Day 5 cognitive assessment- Goal

writing
Day 11
Objectives:SWBAT...
C: Apply knowledge of workout types, exercises and muscle groups to design an ANFAP
workout that targets all of the major muscle groups within the body on the day 11 cognitive
assessment. (S3.H12.L1,MACF 2.22)
P: Perform one of the listed cardio exercises and burn at least 175 calories. (S1.H3.L1, MACF
2.20)
2.26)
● Why design a workout:

○ Provides structure
○ Helps provide goals
○ Provides a checklist
○ Helps prevent under or over training
○ Prevents burnout
● Different types of workouts:
○ AMRAP - For an AMRAP workout, you are trying to complete as many
rounds as you can in a set amount of time.
○ AFRAP - For an AFAP workout, you are trying to complete a specific list of
exercises and reps as fast as possible.
○ Pyramid - For a pyramid workout, you begin your first round doing one rep
of each exercise. Then with each round, you increase the number of reps.
Until you reach ten reps (or any other desired number). Then you work
your way back down to one round of one rep.
○ Ladder - For a ladder workout, you begin your first round doing 15 reps
(or any other desired number) or time period) of each exercise. Then with
each round, you decrease the number of reps by one.
○ HIIT - During a HIIT workout, you mix high-intensity exercises with short
bouts of rest or low- intensity exercises. To do this, you perform the high-
intensity exercise for 45 seconds followed by rest periods of 15 seconds.

Exercise Duration
Vigorous Jog 10 minutes
Bicycle Ride- Vigorous Pace 15 minutes
Assessment: Cardio Log, Day 11 cognitive assessment- Design a

Workout
Day 12
Objectives:SWBAT...
C:Apply knowledge of workout types, components of fitness and the FITT principle to design a
week-long workout plan that targets all of the components of physical fitness on the day 12
cognitive assessment. (S3.H12.L1,MACF 2.22)
P: Complete at least one full round of the day 12 workout in the three minute time limit, while still
maintaining proper form. (S1.H3.L1, MACF 2.20)
2.26)
● What the fitness program should include:

○ Variety - Routine needs to include each component of fitness and a variety
of activities.
○ Customized to their life - The workout plan should reflect each individual
student! You should choose exercises that fit your interests and existing
schedule and routines!
○ Realistic - The workout plan should be realistically achievable!
○ Rest and recovery - Each program should include at least one day that
only features walking or another low-impact, low-intensity activity, to allow
for the body to recover. When resistance training, you should give a
muscle group 48 hours to recover. (ex. If I do a chest workout on Monday,
I should not do another chest workout until Wednesday).
○ Creativity - Workouts don’t have to take place in a fitness center with
heavy weights. You can get your sweat on anywhere, anytime!
Refer to FITT table for help creating program
Component F - Frequency I - Intensity T - Time T- Type
cardio 3-5 days a Mid to high 30+ minutes Run, cycle,

week swim
Flexibility 5+ days a week low 5-30 minutes Yoga, pilates
Muscular 2-3 days a Mid to high 30+ minutes Any exercise

Endurance week that repeatedly
uses a muscle
group
Muscular 2-3 days a Mid to high 30+ minutes Resistance

strength week training, body
weight
exercises,
circuit training
Here is a video of my brother taking on the day 12 workout.
Directions: You have three minutes to complete as many rounds of these

exercises as you can. Record how many rounds you could complete. Rest
3 minutes. Try again.

Pushups 10 Pushup
Knee Pushup
BW Squats 10 Bodyweight Squats
Modification
Superman Back 5 Superman
Extensions
Assessment: Day 12 exercise Log, Day 12 cognitive assessment- Design

a week-long workout program
Written Materials
Psychomotor Assessments
Day 1 Form Checklist

Directions: Observe yourself (record exercise, look in a mirror) performing the listed exercises.
If you are performing an element of the exercise correctly, write yes in the corresponding box. If
you cannot execute the element correctly, put no in the corresponding box
Pushups Back flat Full Range of Motion 2 seconds down
(Chest to floor-Arms 1 second pause at
straightened) the bottom
Yes/No
Crunches Proper setup (Lying Lift shoulder blades 2 seconds down

on your back, knees 4-6 inches off the 1 second pause at
bent, feet flat on the ground the top of the
floor) movement
Yes/No
BW Squats Proper setup Drive hips Full range of Back remains Knees
(Feet back motion flat pressed
shoulder (knees at 90 throughout slightly out
width, toes degrees) the entire and remain
pointed movement over feet.
slightly out)
Yes/No
Superman Back Proper Setup (Lying Lift arms and legs 4-6 Pause at the top of
Extensions down on your inches off the ground the movement for 3
stomach, arms seconds
stretched out
overhead, Legs
extended)
Yes/No
Flutter Kicks Lie on your Keeping legs Raise one leg Core engaged at
back, arms by straight, lift your about six inches, all times. Lower
your side feet of the while lowering back should
ground so that the other. remain on the
your legs make Alternate legs. floor.
about a 45
degree angle
Yes/No
Cardio Log
Directions: Fill out the cardio log below. Write down the type of exercise you chose and the
duration of the exercise. Also, use the link to access the online calories burned calculator to
estimate how many calories you burned during this workout.
Exercise Duration Calories Burned
Day 2
Day 4
Day 9
Day 11
Glute Bridge Proper Setup (Lie Lift your hips up until Hold the bridged
down on your back, your knees, hips, and position for two
knees bent, feet flat shoulders form a seconds before
on the ground) straight line slowly lowering back
down
Yes/No
Hand Walkouts Start with your Walk hands out Walk your hands Keep legs as
feet hip width until you are in a back as close to straight as you
apart. Bend at plank position. your feet as you can throughout
the hips to place can. the movement.
your hands on
the floor.
Yes/No
Reverse Lunges Stand upright. Take a large Lower hips so Return to

step backwards that your right standing position
with your left leg. thigh (front leg) by pressing your
becomes parallel right foot into the
to the floor. Your ground and
right knee bringing left leg
should remain forward.
over your right Alternate Legs.
ankle.
Yes/No
Plank-to-Pushup Start in Plank Place your right hand Place right elbow
Position (Core on the floor beneath back on the floor,
engaged, glutes your right shoulder. followed by the left
engaged, back flat) Place your left hand elbow to get back into
on the floor beneath plank position.
your left shoulder to Repeat. Alternate
get into push up which arm is the
position. leading arm.
Yes/No
Straight Leg Lie down on you back Lower right leg to 2 Keep core engaged.
Lowering and raise your legs inches above the Press your lower
perpendicular to the ground while keeping back into the floor.
floor, keeping them the left leg up.
as straight as Reverse the
possible. movement to return
to the starting
position. Alternate
legs.
Yes/No
Burpee Squat down Put your Complete Jump your Raise your
(feet shoulder weight on one pushup feet back to arms
width, knees your hands (full range of their starting overhead
bent, back and jump motion, back position. while jumping
flat) and put your feet flat).Return to as quickly as
your hands back into pushup you can.
on the floor pushup position.
just inside of position.
your feet.
Yes/No

Walking Lunge Large step forward. Knee over ankle. Get down to 90
degrees with front leg
Yes/No
Weighted Rows Sit back with Back flat Pinch shoulder Arms stay at 90
hips Blades degrees or
greater
Yes/No
Weighted Curls Arms tight to side Elbows stay 2-3 second lowering
stationary of the weight
Yes/No
Plank Elbows directly Back flat Maintain neutral neck

beneath shoulders (looking just in front
of your hands)
Yes/No

Iso Squat Hold Knees bent at 90 Drive hips back Back flat Press knees
degrees slightly out
Yes/ No
Black Widow Knee Proper plank position Drive knee to Contract abs pulling
Slides to start (elbows opposite elbow your knee up towards
beneath shoulders, your armpit
back flat)
Bird-Dog Start on all fours, Extend right leg Do not let your
hands below forward and left arm ribcage sag to the
shoulders, Knees backward floor
below hips
Yes/No
Day 10 Exercise Log

Directions: Record how long it took you to complete the list of exercises for each of your two
attempts.
Time to complete
Attempt #1
Attempt #2
Day 12 Exercise Log

Directions: Record how many rounds of the exercises you were able to complete for each of
your two attempts.
Number of Rounds Completed
Attempt #1
Attempt #2
Cognitive Assessments
Day 1- Elements Of Physical Health

Physical health is composed of multiple elements. In this activity, you’re going to explore
physical health. Begin by reading through the Day 1 lesson. Next,research each element and
answer the guiding questions connected to each element.
Discover the elements of physical health

Active lifestyle: Being active throughout the day, not just when you’re working out.
● What does it mean to be active?
● What are the dangers of sitting too much?
Healthy diet: Eating and drinking a balanced diet to fuel your body.
● How do sugary foods and drinks impact your body?
● What are some healthy food and drink options?
Hygiene and disease prevention: Keeping your body clean & free of disease by doing things
like brushing your teeth, sleeping 8+ hours, and drinking lots of water
● How can you keep your body clean? What is oral hygiene?
● How can you prevent the spread of germs?
Physical fitness: Intentionally strengthening your physical body by working out.

● How is physical fitness different from an active lifestyle?
● How much should you work out every day?
List any additional questions about lesson here:

Day 2- Components of Fitness
Directions: Write your own definition for each of the components of fitness. Then, provide
example exercises that might train these specific components.
Cardiovascular Endurance Muscular Endurance

My Definition: My Definition:
Example Exercises Example Exercises

Muscular Strength Flexibility
My Definition: My Definition:
Example Exercises Example Exercises
Body Composition
My Definition:
How do you test body composition
Any additional questions/comments:
Day 3- FITT PRINCIPLE

The FITT Principle is a tool used to create an impactful fitness routine.
Directions: Research the FITT principle and how it applies to the components of fitness.
Answer the following questions.
F is for FREQUENCY I is for INTENSITY
● How often should you do cardio ● How intense should you do cardio
endurance? endurance?
● How often should you do muscular ● How intense should you do muscular
endurance endurance? endurance?
● How often should you do Muscular ● How intense should you do muscular
strength? strength?
● How often should you do Flexibility? ● How intense should you do

flexibility?
T is for TYPE T is for TIME

● What types of cardio endurance ● How much time should you spend
exercises should you do? doing cardio endurance?
● What types of muscular endurance ● How much time should you spend
exercises should you do? doing muscular endurance?
● What types of muscular strength ● How much time should you spend
exercises should you do? doing muscular strength?
● What types of flexibility exercises ● How much time should you spend
should you do? doing flexibility?
Additional questions?
______________________________________________________________________________
Day 4 Cognitive Assessment- Chest
Muscles
Directions: After reading about the functions of the chest muscles, answer the following
questions. Be sure to answer in complete sentences.
Identify a sport movement that the muscles of the chest would be involved in. What role does
the chest play in this movement?
Day 5 Cognitive Assessment- Back
Muscles
Directions: After reading about the functions of the back muscles, answer the following
Identify a sport movement that the muscles of the back would be involved in. What role does the
chest play in this movement?
Day 6 Cognitive Assessment- Arm
Muscles
Directions: After reading about the functions of the arm muscles, answer the following
Identify a sport movement that the muscles of the arms would be involved in. Which of the two
arm muscles discussed in the lesson would be involved? What role would they play in this
movement?
Day 7 Cognitive Assessment- Shoulder
Muscles
Directions: After reading about the functions of the shoulder muscles, answer the following
Identify a sport movement that the muscles of the shoulder would be involved in. What role does
the chest play in this movement?
Day 8 Cognitive Assessment- Abdominal
Muscles
Directions: After reading about the functions of the abdominal muscles, answer the following
Identify a sport movement that the abdominal muscles would be involved in. What role do the
abdominal muscles play in this movement?
Day 9 Cognitive Assessment-Leg
Muscles
Directions: After reading about the functions of the leg muscles, answer the following
Identify a sport movement that the muscles of the legs would be involved in. Which muscles of
the legs would be working in this movement? What role do these muscles play in this
movement?
Day 10- Goal Writing
Directions: After reading about writing SMART fitness goals, answer the following questions.
Be sure to answer in complete sentences.
1. When will you achieve your goal?_____________________
2. What is your fitness goal? __________________________
3. Why is this goal important to you?_____________________
4. What are the steps you are going to take to achieve this goal?____________________
5. How will you know when you have reached your goal? ___________________
Day 11- Designing a Workout
Directions: Create an AFAP workout. This workout should be a total body workout and the
exercises chosen should target all of the muscle groups.
Type of exercise Reps
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6
Day 12- Designing a Fitness Plan
Directions: Follow the FITT principle guidelines in the table and create a personal fitness plan.
Note, if you are following the FITT principle correctly, not every box will be filled out.
Sunday Monday Tuesday Wednesday
Cardio Cardio Cardio Cardio

● Type of activity: ● Type of activity: ● Type of activity: ● Type of activity:
● Amount of time: ● Amount of time: ● Amount of time: ● Amount of time:
● Intensity of ● Intensity of ● Intensity of ● Intensity of
activity: activity: activity: activity:
Flexibility Flexibility Flexibility Flexibility

Muscular endurance Muscular endurance Muscular endurance Muscular endurance

Muscular Muscular Muscular Muscular

Strength Strength Strength Strength
Thursday Friday Saturday
Cardio Cardio Cardio

● Type of activity: ● Type of activity: ● Type of activity:
● Amount of time: ● Amount of time: ● Amount of time:
● Intensity of ● Intensity of ● Intensity of
activity: activity: activity:
Flexibility Flexibility Flexibility

Muscular endurance Muscular endurance Muscular endurance

Muscular Muscular Muscular

Strength Strength Strength
Grading System
Cognitive Assessment (40 percent)- Students scores on the daily cognitive
assessment.
Psychomotor Assessments (40 percent)- Students correctly completed each

psychomotor checklist, or exercise log. Students exercise is recorded and followed
along with the fitness program.
Attendance (20 percent)- Student checks into the online classroom each day and
completes the assignments that are due.
Resources
https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A
https://www.verywellfit.com/the-components-of-fitness-4154074
http://www.utm.edu/staff/annetter/class/FITT.pdf
https://www.rtor.org/2015/07/09/physical-wellness/
https://www.wonderlabs.com/blog/5-major-muscle-groups-of-the-body-and-their-function
https://www.shapeamerica.org/standards/pe/upload/Grade-Level-Outcomes-for-K-12-
Physical-Education.pdf

Online Fitness Unit Plan: 11/12th Grade Monson High School Monson, Massachusetts

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Online Fitness Unit Plan: 11/12th Grade Monson High School Monson, Massachusetts

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Online Fitness Unit

Cognitive: NASPE: DAY 1:

Psychomotor: NASPE: DAY 1: Form Checklist

Affective: NASPE: DAYS 1-12:

Superman Extensions 10 Superman

Assessment: Form Checklist, Day 1 cognitive assessment-Elements of

Reps and Sets

Assessment: Day 2 Cognitive Assessment- Components

Component F - Frequency I - Intensity T - Time T- Type

Cardio 3-5 days a Mid to high 30+ minutes Run, cycle,

Flexibility 5+ days a week low 5-30 minutes Yoga, pilates

Muscular 2-3 days a Mid to high 30+ minutes Any exercise

Muscular 2-3 days a Mid to high 30+ minutes Resistance

Exercise Reps Proper Form

Day 4 Workout-Cardiovascular Endurance

Day 5 Workout- Muscular Strength/Endurance

Assessment: Form checklist, Day 5 cognitive assessment- Back Muscles

○ Biceps- Front of the upper arm. Used to bend or

Assessment: Day 6 cognitive assessment- Arm Muscles

○ Anterior Deltoid- Internally rotates the shoulder.

Assessment: Day 7 cognitive assessment- Shoulder Muscles

○ Rectus Abdominis- “Six-Pack Muscle”. Stabilizes

Day 8 Workout- Muscular Strength/Endurance

Burpees 20 Seconds Burpees

Bodyweight Squats 20 Seconds Bodyweight Squats

Burpees 20 Seconds Burpees

Iso Squat Hold 20 Seconds Iso Squat Hold

Repeat for 3 rounds

Bird-Dogs 6 Each Side Bird-Dogs

Superman Extensions 6 Superman

Repeat for 3 rounds

Assessment: Form checklist, Day 8 cognitive assessment- Ab Muscles

Assessment: Cardio log, Day 9 cognitive assessment- Leg Muscles

● Fitness goals should be related to a specific component of physical fitness:

Day 10 Workout- Muscular Strength/Endurance

Assessment: Day 10 Exercise Log, Day 5 cognitive assessment- Goal

● Why design a workout:

Day 11 Workout-Cardiovascular Endurance

Assessment: Cardio Log, Day 11 cognitive assessment- Design a

● What the fitness program should include:

Refer to FITT table for help creating program

Component F - Frequency I - Intensity T - Time T- Type

cardio 3-5 days a Mid to high 30+ minutes Run, cycle,

Muscular 2-3 days a Mid to high 30+ minutes Any exercise

Muscular 2-3 days a Mid to high 30+ minutes Resistance

Day 12 Workout- Muscular Strength/Endurance

Here is a video of my brother taking on the day 12 workout.

Directions: You have three minutes to complete as many rounds of these

Exercise Reps Proper Form

Assessment: Day 12 exercise Log, Day 12 cognitive assessment- Design

Day 1 Form Checklist

Crunches Proper setup (Lying Lift shoulder blades 2 seconds down

Exercise Duration Calories Burned

Reverse Lunges Stand upright. Take a large Lower hips so Return to

Day 5 Form Checklist

Plank Elbows directly Back flat Maintain neutral neck

Day 8 Form Checklist

Day 10 Exercise Log

Day 12 Exercise Log

Day 1- Elements Of Physical Health

Discover the elements of physical health

Physical fitness: Intentionally strengthening your physical body by working out.

List any additional questions about lesson here: